By Gabe Staub
Dr. David Katz, a prominent figure in the fight against childhood obesity, recently had this to say: “The causes of obesity are not so much within us, as all around us. We and our kids are put together much the same ways we ever were, of course; yet the epidemiology of severe obesity is as it never was before. It takes change to produce change, and while our genes and physiologies are fairly constant, our culture is awash in obesigenic changes. Our plight is the predictable consequence.”
Incorporating change in any family habit or schedule is challenging, and at first may seem impossible. Like many parents, my wife and I work full-time; our kids are in school and daycare. Trying to do all the things we need to do to be a healthy family is a struggle. My suggestion is to address the easiest change your family can implement now. As your family succeeds with that first challenge, begin to initiate the next step that appears easiest and reasonable. Here are 10 tips to becoming a healthier family.
- Grocery shop together. Allow your children to help make the food choices by comparing products. The NuVal nutritional scoring system, found in Lowe’s grocery stores, is a great way for kids to learn about healthier food choices. NuVal ranks food 1-99. The higher the score, the greater the nutritional value of that food.
- Cook together. When kids get involved in creating a meal, they are more likely to eat it.
- Grow a garden. Kids love to dig in the dirt. My kids wanted to watch the garden grow, pick the vegetables as they became ripe, and eat them with their meals.
- Exercise together. Invite your kids to the gym, or ask them to join you on your run, bike ride or walk. You can even participate together in a home exercise video.
- Play together. Find a playground, ball, Frisbee, box, a hill, anything that will create fun movement that everyone can do together.
- Limit excessive sitting time. This can be a struggle when it comes to TV, computer and smartphones. Some health behavioralists say children should earn technology time by doing movement-based activities. Others may set up a daily schedule for technology “free time.” Find what works best for you and your family.
- Make healthy food options visible. Place a bowl of fruit or veggies on the kitchen counter or table where kids can see them.
- Bring a fruit or vegetable when you pick your kids up from school, practice, etc. Kids will eat when they are hungry.
- Aim for three colors. Encourage your children to add color to their foods: “What type of color can you add to that bowl of cereal?”
10. Eat meals together. Studies have shown families who have frequent sit-down meals together are more likely to have healthier diets than those who do not.
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Gabe Staub, MS, RD, CSSD, CSCS, is a performance nutritionist at Athletes’ Performance at Raleigh Orthopaedic. Contact him at gstaub@athletesperformance.com. For more information on individual and team performance nutrition services, contact Athletes’ Performance at Raleigh Orthopaedic or visit www.apcraleigh.com or www.apccary.com and click on the “Performance Nutrition” link.
